CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row, 70-80% effort

10 Barbell thrusters

20 Singles or Double unders

Down and Back

1a) Lunge stretch

1b) Side lunge stretch

2a) Knee hug+ Quad stretch

2b) High skips (AMRAP!)

3a) High knees

3b) Wide leg Inch worms

Mobility:

:60 sec Couch stretch each leg

:60 sec Pigeon stretch each leg

:45 sec Ankle/calf stretch each leg

:15 sec Wrist stretch front and back x2

Trial run:

Load up WOD weight,

3 Rounds, at workout speed: (Think smooth and controlled movements and breathing!)

3 Thrusters

10 Double unders/Singles

Rest, grab some water, and prepare to CRUSH 17.5!

Metcon

A: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

B: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

C: CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap